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Wednesday 08.19.2020

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Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
V. Movement Review, Points of Performance, Set-up and rep/exercise warm-up buy in for the benchmark below.

“Filthy Fifty”
For time
50 x Box jumps (24/20”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (24/16kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders

Notes:
– Rx+ movements are applicable if Rx is completable sub 27:00, see details on the whiteboard for guidance.
– Suggestions to prime those athletes for whom scaling options may be applicable are as follows;

For time vs. a 20 or 30:00 time cap
30 or 50 reps x Box Step-ups / Box Jump scaled height
30 or 50 reps x Jumping pull-ups / Ring Rows
30 or 50 reps x Russian Kettlebell Swings
or scaled weight
30 or 50 reps x Walking Lunge / lunges in place
30 or 50 reps x Tuck-ups / Abmat Sit-ups
30 or 50 reps x Push Press scaled weight
30 or 50 reps x Back Extensions / Goodmornings / KB Russian Swings
30 or 50 reps x Wallball (20/14)
30 or 50 reps x Burpees / Elevated Push-up Burpees
30 or 50 reps x Double-Unders / Single-unders

Post scores to comments.

Samy Daghir

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